Which Starchy Vegetables to Eat

What Are Starchy Vegetables?

Starchy vegetables contain more carbohydrates than their non-starchy counterparts. They include potatoes, corn, beans, and squash, whereas non-starchy vegetables include leafy greens, zucchini, asparagus, and tomatoes. While many starchy vegetables are a great source of fiber and protein, eating them in excess can raise blood sugar and contribute to weight gain.

Examples

Given these general parameters, here are some examples of starchy vs. non-starchy vegetables:

• Starchy Vegetables:
  • Cassava: 38 grams of carbs per 100 grams of weight
  • Plantains: 32 grams of carbs per 100 grams of weight
  • Yams: 28 grams of carbs per 100 grams of weight
  • Taro: 27 grams of carbs per 100 grams of weight
  • Sweet potatoes: 20 grams of carbs per 100 grams of weight
  • Corn: 19 grams of carbs per 100 grams of weight
  • Potatoes: 17 grams of carbs per 100 grams of weight
  • Green peas: 14 grams of carbs per 100 grams of weight
  • Butternut squash: 12 grams of carbs per 100 grams of weight
  • Acorn squash: 10 grams of carbs per 100 grams of weight
• Non-Starchy Vegetables:
  • Carrots: 10 grams of carbs per 100 grams of weight
  • Beets: 10 grams of carbs per 100 grams of weight
  • Onion: 9 grams of carbs per 100 grams of weight
  • Broccoli: 7 grams of carbs per 100 grams of weight
  • Cabbage: 6 grams of carbs per 100 grams of weight
  • Asparagus: 4 grams of carbs per 100 grams of weight
  • Mushrooms: 3 grams of carbs per 100 grams of weight
  • Lettuce: 3 grams of carbs per 100 grams of weight
  • Zucchini: 3 grams of carbs per 100 grams of weight
  • Cucumber: 2 grams of carbs per 100 grams of weight

Benefits

Starchy vegetables are often criticized for being high in carbs, but they provide important nutrients. They contain both digestible starch and resistant starch, each with different roles in the body. Resistant starch, in particular, offers unique health benefits.

Research shows resistant starch may help:

• Improve gut health
• Support metabolism
• Regulate blood sugar levels

Beans and lentils, a type of starchy vegetable, are also excellent sources of both plant-based protein and fiber. Just half a cup can provide up to nine grams of protein, making them an ideal choice for vegetarians or those looking to manage their weight. Their high fiber content also contributes to better digestion and prolonged feelings of fullness.

Conclusion

Starchy vegetables are a nutritious and delicious addition to a balanced diet. While they are higher in carbohydrates than non-starchy vegetables, they provide important nutrients and health benefits. By incorporating starchy vegetables into your diet, you can support your overall health and well-being.

FAQs

Q: What are starchy vegetables?
A: Starchy vegetables are vegetables that contain more carbohydrates than non-starchy vegetables. Examples include potatoes, corn, beans, and squash.

Q: Are starchy vegetables healthy?
A: Yes, starchy vegetables are a nutritious and delicious addition to a balanced diet. They provide important nutrients and health benefits.

Q: Can I eat starchy vegetables if I have diabetes?
A: Yes, starchy vegetables can be a part of a healthy diet for people with diabetes. However, it’s important to eat them in moderation and balance them with non-starchy vegetables and other nutrient-dense foods.

Q: Are non-starchy vegetables healthier than starchy vegetables?
A: No, both starchy and non-starchy vegetables have their own unique nutritional benefits and can be a part of a healthy diet.